10 Ways To Maintain Brain Health As You Age + Why It Matters

When we suffer from chronic exposures, stress, and unhealthy living, brain cells can swell and become damaged. The mitochondria of the cells can become dysfunctional, and the strength and density of connections may be less than optimal. What's more, inflammation can influence epigenetic changes1 and genetic expression, ultimately changing the brain environment into an inhospitable one.

But aging itself can compromise this ability. This is because as we age, we are less resilient and we have less reserve to counteract sources of inflammation. As we age, we have less blood flow to the brain, greater exposure of the brain to toxins and pathogens, increased free radical damage3 to the brain cells, and an increase in damaging compounds from poor cellular function, which is not as easily eliminated. Additionally, our sleep becomes less restorative, which contributes to less repair and rejuvenation of the brain.

But how? With healthy living and an anti-inflammatory lifestyle, we can maintain robust neuron density.

The brain is a circadian organ and thrives on routine and rhythm, and a critical part of that rhythm is the sleep-wake cycle. In addition, the glymphatic system of our brain is most active during sleep and helps rid the brain of cellular debris and metabolic waste byproducts. 

The science is clear. A healthy diet is crucial for brain health. Plant-based foods contain all the compounds necessary for healthy cellular function, so pile on the veggies.

The brain prefers the glucose molecule for energy. This glucose is not meant to come in the form of doughnuts and cookies but rather whole grains. Our bodies have intricate biochemical mechanisms to break down whole grains to deliver to the brain the glucose it so craves in the appropriate amounts at the appropriate pace. Don't starve your brain.

A daily form of exercise, whether it be yoga, running, walking, cycling, or something else, can help improve blood flow to the brain and maintain the tight junctions of the blood-brain barrier.

Find a way to manage your stress. Journal, talk to a friend, breathing exercises, seek psychotherapy, go for a walk, or whatever works for you. The stress response, especially when chronic, can create neuroinflammation from the surge of stress hormones.

We know more today about the gut-brain connection than ever before, and there is no longer any doubt that the health of our gut plays a role.

Some medications are necessary, some are not, some do more harm than good. Multiple medications, referred to as polypharmacy, may do more harm than good. 

Eat organic foods, use green cleaning and personal care products, get out in nature and take deep breaths, and filter your water. Our world gets dirtier with each passing decade, so do what you can to protect your brain.

That's not so hard. Even if it's reading a book. But consider learning a language, taking up a new sport, or learning how to play an instrument.

We have but one beautiful brain that helps us to be who we are at our core. Protect it, nourish it, and care for it.